Calcium, according to the Office of Dietary Supplements at the National Institutes of Health, is the most abundant mineral in the body. It helps your muscles to contract as well as aids in blood vessel expansion and contraction. Calcium is involved in hormone and enzyme secretion and nervous system impulses. Ninety-nine percent of your body's calcium is stored in your bones and teeth, where the mineral is used to as a structural element and can also be released to the blood stream quickly if there is need.
Dairy Products
Dairy is one of the most known sources for calcium. Of all foods, dairy has some of the highest calcium content, especially products like yogurt and cheese. The Harvard School of Public Health suggests that although dairy is a good source of calcium, it is not the only source of calcium, and it has drawbacks. Many people are lactose intolerant, dairy products are often high in saturated fats and eating excess dairy may increase the risk of ovarian or prostate cancer. For these reasons, dairy should not be your only source of dietary calcium.
Dark Green, Leafy Vegetables
Dark green, leafy vegetables such as kale, turnip greens, chard, spinach and chinese cabbage are great sources of calcium in the diet. According to the Harvard School of Public Health, spinach and chard contain a compound called oxalic acid that must be cooked out of the vegetable to allow your body to access the calcium.
Soy Products
Although soy is not a natural source of calcium, many soy products including soy milk, tofu and soy cheeses are now being fortified with calcium carbonate in order to compete more effectively with dairy milk products. Fortified soy can be an excellent source of calcium in your diet.
Canned Sardines
Canned sardines with bones are a surprisingly high source of calcium, most likely from the bones themselves. According to the National Institutes of Health, a 3-oz. serving provides 324 mg of calcium.
Member Comments